Zolakwa zofala zomwe zimakhudza kukhazikika kwa shuga m'magazi

Zolakwa zofala zomwe zimakhudza kukhazikika kwa shuga m'magazi

Kuchuluka kwa shuga m'magazi kumadalira zizolowezi zomwe munthu amatsatira nthawi zonse. Mwachitsanzo, mukamachita masewera olimbitsa thupi nthawi zonse, idyani zakudya zomwe zimakhala ndi mapuloteni osakaniza ndi mafuta abwino, kumwa madzi okwanira, kuchepetsa kupsinjika maganizo, ndi kugona bwino, ndiye kuti munthu akhoza kusangalala ndi shuga wokwanira m'magazi.

Koma pali zolakwika zingapo zomwe zimachitika, kuphatikiza kukhala nthawi yayitali tsiku lililonse, kudumpha chakudya cham'mawa, ndikudya zakudya zokonzedwa, zomwe zimakhala ndi mafuta ambiri, ma carbohydrate oyeretsedwa, komanso shuga wowonjezera pafupipafupi, zomwe zimapangitsa kuti shuga achuluke m'magazi.

Palinso chizoloŵezi choipa anthu ambiri omwe ali ndi matenda a shuga ndi prediabetes sangazindikire kuti akuchita zimenezo, m'malo mothandiza matenda awo, amalepheretsa mphamvu zawo zoyendetsera shuga m'magazi awo.

Kulakwitsa kofala

Ndi kulakwitsa kofala kwa anthu ena kudya zakudya zopatsa mphamvu zochepa kwambiri, makamaka popeza ulusi womwe umapezeka m'zakudya zopatsa thanzi monga mbewu zonse, nyemba, zipatso ndi ndiwo zamasamba umathandizira kuti shuga m'magazi asamayende bwino pochepetsa kuyamwa ndi kutulutsa shuga (glucose) kulowa m'magazi. M'malo mwake, a US Departments of Agriculture and Health and Human Services anena kuti oposa 90% ya azimayi ndi 97% ya amuna sadya 25 mpaka 38 magalamu a fiber patsiku. Komanso, zomwe nthawi zambiri zimadyedwa ndi ma carbs opangidwa mopitilira muyeso omwe amachotsedwa ulusi wawo - zomwe zingayambitse kuchuluka kwa shuga m'magazi komanso zilakolako za chakudya. Zotsatira zake, pali malingaliro olakwika omwe ambiri, ngati si onse, ma carbohydrate ndi oyipa. Malingana ndi US Centers for Disease Control and Prevention (CDC), zakudya zochepa za carb ndi imodzi mwa mitundu yotchuka kwambiri ya zakudya zomwe zimatsatiridwa ndi akuluakulu ku United States, ndipo zakudya zochepa za carb zawonjezeka kawiri kutchuka m'zaka zaposachedwa poyerekeza ndi zaka khumi zapitazo.

Zakudya zokhala ndi ma carb ochepa nthawi zambiri zimapatula zipatso zina, ndiwo zamasamba, nyemba ndi mbewu zonse, zomwe ndi magwero abwino kwambiri a ulusi wazakudya poyesa kuwongolera shuga wamagazi. Chifukwa chake, pali mitundu itatu yosiyanasiyana yazakudya zomwe zimapezeka m'zakudya: shuga, wowuma, ndi fiber. Iliyonse imakhala ndi zotsatira zosiyanasiyana pamilingo ya shuga m'magazi. Ma carbohydrates aliwonsewa amatha kugawidwa kukhala osavuta kapena ovuta kutengera momwe amapangidwira komanso momwe amatengera mwachangu m'magazi.

Zakudya zosavuta - zomwe zimapezeka muzotsekemera monga shuga wa patebulo ndi syrups - zimakhala ndi mamolekyu a shuga amodzi kapena awiri omwe amatha kusweka mosavuta, amagwiritsidwa ntchito ngati gwero lamphamvu lamphamvu, ndipo amachititsa kuti shuga wa magazi ayambe kukwera mofulumira.

Kumbali ina, mitundu ina ya wowuma monga wowuma wosungunuka pang'onopang'ono ndi wowuma wosasunthika womwe umapezeka m'masamba, nyemba ndi mbewu zonse ndi chakudya cham'mimba chokhala ndi unyolo wautali wa mamolekyu a shuga omwe amatenga nthawi yayitali kuti agayidwe - zomwe zikutanthauza kuti zimapangitsa kuti shuga m'magazi achuluke kwambiri. pang'onopang'ono.

Ngakhale kuti ma carbohydrate ndi wowuma amagawika kukhala mamolekyu a shuga, CHIKWANGWANI ndi chakudya chapadera chomwe chimapezeka m'zakudya za zomera zomwe sizingagayidwe. Zimagwira ntchito yofunika kwambiri pochepetsa kuyamwa kwa shuga ndikuletsa kuchulukira kwa shuga m'magazi - ndikupangitsa kuti ikhale chakudya chofunikira kwambiri pakuwongolera shuga.

More soluble CHIKWANGWANI

Pamene munthu akuyang'ana kuti akwaniritse shuga wabwino wa magazi, n'zosavuta kuganizira za kuchuluka kwake kusiyana ndi ubwino wa chakudya chomwe amadya. Koma kafukufuku wasonyeza kuti kusintha kwapang'onopang'ono kwa fiber kungathandize kukwaniritsa izi.

Pali mitundu iwiri ya CHIKWANGWANI chomwe chimathandiza kuwongolera shuga m'magazi, chomwe ndi ulusi wosungunuka ndi wosasungunuka. Monga momwe dzinalo likusonyezera, ulusi wosungunuka umaphatikizana ndi madzi m'matumbo kupanga chinthu chonga gel chomwe chimatha kuchedwetsa kuyamwa kwa shuga, zomwe zimathandiza kupewa kuchuluka kwa shuga m'magazi ndikuchepetsa chiopsezo cha matenda amtundu wa XNUMX. Ulusi wosungunuka umamangirizanso ku cholesterol m'matumbo ndikuchichotsa m'thupi kudzera m'chopondapo. Izi zitha kuchepetsa cholesterol ndikuletsa zovuta za shuga monga matenda amtima. Zitsanzo za chakudya chomwe chili ndi ulusi wosungunuka ndi monga maapulo, zipatso, oats, nyemba, nandolo ndi mapeyala.

Palinso ulusi wosasungunuka, womwe ndi mtundu womwe susungunuka m'madzi ndipo umakhalabe wolimba pamene ukuyenda m'matumbo. Kafukufuku wa 2018 wofalitsidwa mu Nutrition adapeza kuti zakudya zokhala ndi ulusi wosasungunuka (makamaka kuchokera ku mbewu zonse) zimatha kusintha insulin kukana ndikuchepetsa chiopsezo chokhala ndi matenda a shuga a 2. Kafukufuku wa 2020 wofalitsidwa mu Journal of PLoS Medicine, adapeza kuti kudya 35 magalamu Zakudya zamtundu wa tsiku ndi tsiku zingayambitse kuchepa kwa A1C - muyeso wa shuga wambiri wamagazi m'miyezi itatu - komanso kuchepetsa kusala kudya kwa shuga ndi insulini kukana insulini, poyerekeza ndi zakudya zochepa za fiber za magalamu 15 okha lero.

Malangizo Ofunika

Akatswiri azaumoyo amapereka maupangiri omwe angagwiritsidwe ntchito kuwonjezera fiber pazakudya ndi zokhwasula-khwasula, motere:
• M'malo mwa mbewu zokonzedwa bwino ndi zoyengedwa bwino, m'malo mwa mbewu zina zonse, monga oats, buckwheat, quinoa, ndi mpunga wabulauni.

• Kudya mtedza ndi njere, monga ma almond, pistachios, mtedza, njere za dzungu, nthanga za chia ndi fulakisi.
• Idyani zipatso ndi ndiwo zamasamba osachotsa peel, popeza peelyo imanyamula 30% ya ulusi wopezeka mu zipatso ndi ndiwo zamasamba.

• Phatikizani nyemba, nandolo ndi nyemba muzakudya, chifukwa zili ndi fiber ndi mapuloteni.

Maulosi a horoscope a Maguy Farah a chaka cha 2023